The Natural Bodybuilding Training Manual

The Natural Bodybuilding Training Manual This practical, concentrated manual written by a natural bodybuilder for natural bodybuilders, shows you why natural .
Table of contents

There was a problem filtering reviews right now. Please try again later. Kindle Edition Verified Purchase. I thought my kindle was broken because after I downloaded this book and tried to read it, every time I hit the next page button it would skip,like 20 pages. I returned my kindle back to factory settings and it still had the same problem.

Before I took my kindle back for a replacement I decided to try and read the e-book on the cloud reader on my PC and it was doing the same thing. Hope they can fix it. Bodybuilding can be a very confusing subject, especially with so much conflicting information around. This book puts things in proper perspective for some very efficient gains. Don't let its simplicity fool you! The information is accurate and result producing.

Drug Free trainers have a habit of following the advice of "enhanced" athletes, only to come up short in achieving the type of goals set for oneself. Give this program a try, but remember to not deviate from it in any way.

My Workout Program

Adding or subtracting from the program is not following it! Amazon Giveaway allows you to run promotional giveaways in order to create buzz, reward your audience, and attract new followers and customers. Learn more about Amazon Giveaway. The Natural Bodybuilding Training Manual. Set up a giveaway. Pages with related products.

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View or edit your browsing history. Get to Know Us. English Choose a language for shopping. In The Raw Food Bodybuilding Training Manual , he discusses how to successfully transition to and stay on a raw vegan diet while satisfying your protein requirements from a purely plant-based diet. Charlie knows his stuff.

He is a fitness trainer, former fitness center owner, featured Living Nutrition and Vibrance writer and Rawstock presenter, and now an inspiring coach living in Hawaii. Muscle up and enjoy superior health on percent whole raw foods and no supplements with a master! This second edition was released in January Contents Introduction Part I.

Succeeding on the Raw Food Diet Chapter 1. You Gotta Have a Reason Chapter 2. My Daily Diet Chapter 3. The Protein Issue Chapter 4.

Whole Natural Foods Chapter 5. For the rest of my workout, I pictured that bar falling straight down on top of my thighs. Do not haphazardly modify this program. For example, changing the order of the exercises, removing or adding additional exercises or Aerobics will likely result in decreased effectiveness, and significant strength and muscle gain setbacks. Be especially careful about adding aerobics, as aerobics can burn both Muscle and Fat. Build the muscle first, and then later you can add some Aerobics on non-weight training days for additional help in burning calories or for general cardiovascular fitness.

Do not over train. If you're too sore from the last workout, then work around that body part doing the remaining exercises, or take another day or two of rest. These workouts are carefully planned , so this shouldn't happen often, unless you are doing something wrong, or you are "wimping" out. There are more weightlifting theories than there are weight lifters. Find a program and stick with it. After you've given the program a fair trial at the very least dedicated weeks , then, if you want to, you can try another one to compare. Please keep in mind that the first weeks are mostly conditioning you for the "real" program.

Which is when you will begin to see the most results. Don't skip the beginning program, unless you are already lifting weights - it doesn't work that way. In general, take at least one day off in between each workout. However, intermediate to advanced bodybuilders can and should occasionally about once every months work out for days in a row, and then take days off and go back to your regular routine.

These "extra" workout days help make up for any workouts that you legitimately missed due to family, work, or illness, etc. But, if you were ill, start back slow. Make sure you're completely recovered from any illness or injury before you go jumping into a day workout marathon. Shoot for an overall average of approximately three workouts per week. Alternatively, you could workout every other day.

Monitor your results to determine the rate that is best for you and your life-style i. You'll come back much stronger. Eat well-balanced meals and get enough sleep or your results will suffer. Don't miss your workouts and results will come fast. A Note on the Steroid Freaks. Many people continue to believe and many always will in the programs that the "Steroid Freaks" are using. They must know what they're doing! Come on, even Masculine Maria agrees with them.

Unless you've been living under a rock, you must realize that both Amateur and Professional athletes alike and even casual users are desperate to hide their drug use. Make no mistake about it; bodybuilding drug-use is widespread, with some bodybuilders taking massive doses of powerful drugs - which make them obvious because they look like freaks. Not to mention the terrible things that it often does to their attitudes. I ask you; who wants pound babies with violent out-of-control tempers running around?

Then, too, many others are taking occasional or low dose cycles of varying strength bodybuilding type drugs. This type of bodybuilder may not be "freaky" looking, but how can you trust that they really have the knowledge to train you? What this massive underground use has done is to skew the beliefs of both the general public and the so-called experts.

A researcher recruits college athletes for a study, and asks, "Are any of you using any drugs now or have you used any in the past 5 years? With all the interest in excelling at sports, in health and in longevity, why can't we seem to narrow these theories and beliefs down? Well fortunately, we are finally starting to. Although many so-called "experts" are reluctant even hostile to change, because that would require an admission that they were dead wrong for all these many years.

Please read the " Canons, Tips and Myths " section before starting this workout. If a body part is sore from the previous workout, then leave out that particular body part exercise s and do the remaining exercises in the workout. If more than one body part is sore, then take another day of rest. Don't try to be "Gung-Ho" and work through it; it will only slow your progress.

But don't be a wimp either. Take 1 day off. Take 2 days off. May need to take 2 days off here, depending on how you feel. Go light until you learn to balance this. Alternate inside and outside grips with each set. Position feet slightly more than a shoulders width apart, and point toes slightly outward. Proper form is a must here. So go light and concentrate on learning how to perform this exercise, not on how heavy you can go. This is the best lower body exercise, by far.

Yes, it's a grueling exercise and tough to learn, but nothing will hit your lower body better. It's worth your time and effort because there is no substitute. Learn this exercise, and don't let me catch you doing it on the Smith machine. That's a cop out. Alternate inside and outside type grips with each set. If you feel that you need more time in the beginning workout - go back to workout 5 and start over from there. When you're ready - move up to the intermediate to advanced workout.

Go very light until you learn to balance this. Return to the table of contents T. This is the preferred routine. Use it the most. The Ultimate Mass-Confusion Workout. Days off, rest periods, and workout times have not been listed so that you can calculate them yourself.

The Natural Bodybuilding Training Manual: Greg Sushinsky: leondumoulin.nl: Books

Workout 1 4 Sets flat bench 4 Sets military press 1 set incline flyes 4 sets nose breakers 1 drop set cable tricep press. Workout 10 3 sets flat dumbbell press 3 sets bent-over rows 3 sets pullovers 3 sets incline flyes. Workout 11 3 sets behind neck military press 3 sets side raises 3 sets close grip bench 3 sets kick backs 3 sets preacher curls 3 sets seated isolation curls. Workout 16 3 sets pull-ups in front 3 sets one-arm dumbbell rows 3 sets incline hammer curls 3 sets standing cable curls. If you've been using this program for at least nine months to a year:. For example, if you were planning on doing Bent-Over Rows and then Chins, you would do your strip set at the end of the chin workout.

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Then, depending on the body part combination that you are using, you might go on to do your biceps. And don't forget to finish up your bicep workout with a strip set too. Alternatively, you might even try doing the Rows, then the chins and then go back to the rows for a strip set.

Do Sets of Reps. And as explained in the previous paragraph - always do them at the end of the specific body part exercises. Be creative and you can do this all by yourself. Dumbbells or some machines if necessary work great because you can use both arms for the concentric part and then use just one arm for the eccentric negative part. This works great for busting through plateaus. The possible variations are almost infinite. It would be impossible for me to explain them all.

Its better that you understand the "reasoning" behind the "plan", but here are some ideas. Vary the repetition range. Switch to lighter weights and higher reps. Do this for weeks, then go back to the regular program for weeks. Vary the rest interval between sets. Change the rest interval to somewhere in between 90 seconds and 5 minutes. Pick a time and stick with it.

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Switch to a slower or faster tempo. No matter what your speed, always keep the weight under control. Snatching could hyperextend your joints, or cause other injury. Dropping the weight will take away all the benefits of the eccentric part half of the exercise and could cause injury. As always, Use Common Sense. Vary the type of exercises for weeks. Try some different mostly free weight exercises.

Vary the combination of the Bodyparts for weeks.

The Raw Food Bodybuilding Training Manual

Vary the Order of the "Individual" Body part Exercises for weeks. For example, if you usually start you back workout with Chins and then go to Bent-Over Rows - switch the order for the next 4 weeks. This same applies to all of the other body part exercises. Vary almost everything, i. Do this for weeks and then switch back to the regular program for weeks, and then switch again, etc. However, all of the basic principles remain the same. Vary the week intervals. That's right - you can even vary it every other week. Week 2 - go back to the regular routine, etc, - ad infinitum. I have included so much information on ways to vary the program, mainly because doing the same routine over and over, year after year, will bore most people to tears.

Therefore, if you are one of those boring people - I mean people that never get bored with doing the same routine over and over again; I suggest that you add the Negatives and the extra Strip Sets. You're more likely to hurt yourself or your client and you will be wasting your time anyway. So please, no more "bent-over upside down decline reverse cable curls, etc. There is more than enough variety available using the common free-weight and occasional machine exercises.

Once you've built and toned the muscle - through a reasonable amount of Weight Training and Aerobics, then the rest of your goals can and should be controlled through diet. If your waist is still too big, then there is one sure-fire exercise that you need to learn in order to slim down.

And that exercise is called self-control. So, if you're still too fat, then "exercise some self-control. If your eating is out of control, then go to a qualified and professional therapist, because you absolutely cannot cure the problem by treating the symptom. If you have an eating problem, there's no shame in getting help. I have yet to meet Mr.

And I am no exception. Please, don't worry about getting too big. On the other hand, if you feel you are too big or getting too big - simply cut back gradually on the frequency of your workouts, or the intensity of your workouts, or some combination of both. In other words - workout less often, or do less exercises per workout, or a combination of both. However, by no means should you turn to a less effective and more time-consuming and time-wasting program. Unless of course - you have tons of free time and you absolutely enjoy living in the Gym.

Squats - lunges - hack squats. Pull ups - Lat pull downs. Seated overhead dumbbell presses - military press. Break up each workout into smaller workouts.

Alternatively, if you did skip a day, you could then do workout 2 and finish up with the missed exercise s from the previous workout. Remember though, in general, keep your workouts to about an hour. This is only common sense. Obviously, you must use your arms in order to workout your major muscle groups. If you exhausted your arms first, then how would you then be able to perform a good "Chest and Back" workout? However, be aware that this will be overtraining for most people. As always, use common sense.

How old are you? How much sleep do you get? What kind of work do you do? What shape are you in? What supplements are you taking? Please be careful about overtraining. Here are some things to watch out for. A good indicator is that you should be rested enough to come back as strong as or stronger than you were the last time you did that body part or workout. If you often feel lethargic, then your body is telling you that something is wrong. Another good indicator is "muscle soreness.

Keep in mind that many factors such as; your mood, how well you ate, how much you slept, and being involved other strenuous activities tennis, volleyball, karate, etc.